While it is not possible to pinpoint, or “spot reduce” where weight loss and fat reduction occurs on your body with exercise, it is possible to form certain exercises to strengthen the underlying muscles in those areas.
One place that some women tend to hold stubborn weight is in the inner thigh area. Attempts at reducing excess weight or fat of any kind should be approached sensibly. You cannot decide where the fat goes and where it doesn’t. A nutritious diet, and a regular work out will help decrease fat deposits on all parts of the body, including the inner thighs.
One way to combat fat distributed on your entire body, including any “problem” area like the inner thighs, is by walking. Walking does wonders for the leg muscles, and for the inner thighs. If you follow a regular workout routine, and are eating sensibly, implementing the following exercises will help you tone your inner thighs.
Inner Thigh Stretch
You may want to first stretch the inner thighs by sitting down on the floor. Sit up straight. Bend both knees out, bringing the bottoms of the feet together. Gently hold on to the toes or the tops of the feet, which will be turned out, and bring the feet closer to your body. Hold for five to 10 seconds.
Hold for a longer or shorter period of time depending on your comfort level. This should be a slow and gentle movement. The stretch will be felt in the inner thighs, and the outer thighs.
When is it appropriate to stretch your inner thighs?
Researchers agree that a combination of dynamic and static stretching is the most effective for increasing flexibility, improving athletic performance, and preventing injury.
Before you begin exercising, fitness experts recommend performing dynamic stretches. A dynamic stretch is a specific type of warm-up. It gets your body ready for exercise by simulating the motion of your intended activity.
Dynamic stretches also help to raise your body temperature and blood flow, as well as prepare your muscles for work. This can aid in the prevention of injuries such as a muscle strain or tear.
Static stretches, on the other hand, are most beneficial after a workout. These are stretches that you hold in place for an extended period of time without moving.
Toning the Inner Thighs without Gym Equipment Exercise 1. Foot Sweep
The foot sweep is a standing exercise for the inner thighs.
The foot sweep is an inner thigh exercise that mimics a gym equipment exercise. Stand up tall and straight. You can hold onto a wall if you are not able to balance or hold your weight on one leg and foot. Lift the right foot off the ground, and point the toes. Slowly sweep the right foot and cross over the left foot, and across the left shin. The movement is a small one, but it is effective.
Do a set of eight on the right leg and repeat with the left. Start with one set the first couple of times. Eventually move up to three sets for inner thigh toning.
Toning the Inner Thighs without Gym Equipment Exercise 2. V-Stretch
Another floor exercise for toning inner thighs is called the scissors, or open leg stretch. Lying flat on the back, bring knees gently up. Holding the inner part of the knee, gently open the legs wider, feeling the stretch in the inner thigh. This should not be a painful stretch. Gently pull down on the knees as far as is comfortable. Hold for eight seconds. Use the hands to return the knees together, with inner thighs touching.
For a more intense stretch, do not bend the knees, and keep legs straight.
For a less intense stretch, or for anyone with a back injury or pain, leave one foot on the ground, bent at the knee for lower back support. Simply do a half V-stretch by only stretching one leg at a time.
Yet another modification is to do this exercise against a wall, with straight legs.
Toning the Inner Thighs without Gym Equipment Exercise 3. Inner Thigh Leg Lift
The Inner Thigh Leg Lift is performed while lying on your side.
Lie down on your left side. Extend your body out in a straight line. The left leg, which is on the bottom, should be straight. Place your left arm under your head. Place the right arm in front of you to keep the body steady.
Lift the right leg, bend the knee, and place the right foot on the floor near the left knee. Flex, don’t point, the left foot. Slowly lift the left leg off the ground. Hold and release. You will feel this Inner Thigh Leg Lift targeting the inner thigh muscle.
Do one set and be sure to do the same on the other side.
You will feel this Inner Thigh Leg Lift targeting the inner thigh muscle.
Repeat the inner thigh stretch from the beginning.
When it comes to reshaping our bodies, we are largely limited by the genetic lot we are dealt at birth. Some of us are simply not built to have a thigh gap, but that doesn’t mean we can’t change our shape.
We can have beautifully strong legs of all shapes and sizes by sculpting our muscles with strength training and staying lean with HIIT and cardio.
You can read about more exercises at bags for gym blog